Vegetable

You won’t need a separate pan to cook the spinach for this attractive dish. Just pour the pasta and cooking water over the spinach to blanch it. Quick and easy!

This recipe offers powerful nutrition, plus a pleasing mix of colors, shapes, and textures.

For a rainy-night supper, serve this “sunshine on a plate.”

Stir-fry fresh albacore tuna, plump sugar snap peas, and thin slices of green onions, carrot, and red bell pepper, then serve over brown rice.

Curry powder provides a Middle Eastern twist for homey tuna casserole. Using cornstarch and milk instead of a canned cream soup really cuts the sodium in this comfort-food dish.

Swiss chard and a Swiss-like (Jarlsberg) cheese combine to make a yummy crustless quiche. While it bakes, toss a salad to complete the meal.

Mild yet rich tasting, this easy-to-make dish gets a lot of Mediterranean flavor from the Greek seasoning blend and mozzarella and Parmesan cheeses.

Bursting with Italian flavor, this frittata is equally at home at brunch or dinner.

A summery salsa tops these simply prepared trout fillets. If trout isn’t available, serve the salsa with any other sautéed or grilled fish or with shrimp.

Garlic-enhanced wilted spinach is the perfect accompaniment for tuna steaks seasoned with smoked paprika and oregano.

Creamy, cheesy polenta tops a chunky mixture of vegetables in this hearty casserole.

A simple citrus marinade is a perfect complement to trout’s delicate flavor. Whether you grill or broil the trout, you’ll love how easy it is to prepare this dish.

Using potatoes instead of tortilla chips as the base for beans, salsa, and other traditional nacho toppings helps you control your sodium intake. The potatoes are a good source of potassium, an important nutrient in helping lower blood pressure.

When it’s time to put logs in the fireplace, it’s also time to fire up a big pot of this chili, flavored with lots of cumin and brightened with lemon juice.

A citrusy aroma will fill your kitchen as fish fillets and a variety of vegetables bake in foil packets. Spoon on the sauce and enjoy!

Oregano, shallots, and lemon juice enhance the vegetables in this barley-based dish. You can replace the chard with other greens, such as spinach, turnip greens, or collard greens, if you prefer, adjusting the cooking time as needed.

Just a bit of Worcestershire is all it takes to give zing to this side dish.

No potluck meal or barbecue is complete without baked beans. These cook for a long time but need very little attention. The result is well worth the wait.

This pairing of two all-time favorite vegetables is simple but colorful.

Garnet-colored beets topped with a reduction of balsamic vinegar and brown sugar, then sprinkled with cinnamon-sugar walnuts, are a great complement to dishes such as Tarragon Turkey Medallions (page 161) or a simple roasted pork tenderloin.